• November 24th - 30th

First week of the new plan. I’ve added in Fitball and Yoga for some extra points. Any problems with the S&C let me know but you can always tweak it slightly if you want to do some different exercises.

125 Points Target
126 Points Achieved

Not a bad week. Made the end of the week tiring having to do my strides on Thursday. So had to do an extra short run to warm up. I sure in the long run it will build up my stamia both physically and mentally.

Another excellent week. If there is a reason in the future why you miss strides, we can add some cross training on or an extra 10 mins to another run. It’s not imperative we do them every week. It’s only when runners start to skip them every week that you start to lose the benefit. But great work Sue. Smashing it right now.

MONDAY

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60 Mins Fitball

8 POINTS

A good class for stability and building core strength.

Sue M Mon Gym

15 POINTS
Farmers Walk 2 x 70 Secs (12)
Spanish Band Squats 3 x 30s
Box Step Up 3 x 12
Kettle Bell Reverse Lunge 3 x 12
Leg Press 2 x 12 (70)
Rear Delt Fly Machine 3 x 12
Seated Row 3 x 12 (40)
Hip Thrusts 2 x 10 (20)
Kettlebell Deadlift 3 x 12
Swiss Ball Squeeze 3 x 12
Swiss Ball Dead Bug 3 x 12
Side Planks 3 x 30s
Calf Raises 3 x 10 (5)

Always feel free to tweak a few exercises if you want, just try and avoid working the same muscle groups twice.

23 Points
TR 80%
Fit ball was hard today . Lots of Glute , Abs and core work. Not sure which muscle going to hurt the most tomorrow. Gym session done. No problems.
Great work Sue. Debbie did say the same thing. Sounds tough and hopefully the DOMS are not too bad tomorrow. Great start to the week

TUESDAY

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20 x 1 Minute Reps

24 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3

Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

24 Points
TR 90%
Did my session at track today as busy this evening. It was hard as I was chasing Mark. My pace slowed in last few reps as I did the first few to fast. Please over all with the amount of efgort
Great work Sue. Good to get this done early when you can and in the daylight. Always nice to have someone to chase as well and Mark is sub 30 for 5k these days so a good target for you in a session like this.

WEDNESDAY

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60 Mins & Strides 🏃‍♀️

22 POINTS

60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

TR 90%
Will do the strides over the next couple of days. Didn’t have time due to the meeting. Otherwise a nice relaxed run.
Well done Sue and yes no worries about the strides. Squeeze them in when you can.

thursday

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60 Mins Yoga

6 POINTS

Flexibility is definitely very important to runners and yoga can help in that area!

Sue M Thurs Gym

15 POINTS
Stair Master 5 Mins
Wall Slides 10 x 3
Leg Extension 3 x 12 (20)
Goblet Squat 3 x 10 (12)
Lat Pull down 3 x 12 (40)
Kettle Bell Reverse Lunge 3 x 12
Side Lunges 3 x 10 (3kg)
Ab Crunch 3 x 12 (25)
KettleBell Swings 3 x 12 (16)
Farmers Walk 3 x 70 Secs (12)
Plank 3 x 45s
Chest Press 3 x 10 (25)
Cable Torso Rotation 3x 12 (10)

Add in a few more of the new exercises if you want. But overall this is still a very good all round workout.

25 Points
TR 75%
Gym session done followed by strides. They were hard as my legs were tired and there was just of wind on Bexhill seafront. Despite this the session went well.
Excellent work Sue. Sometimes doing them on tired legs isn’t a bad idea. After all, the time we are most likely to produce a really fast burst of speed is at the end of a race, when the legs will feel like that. An excellent day of training so really well done.

FRIDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

0 Points
A day doing housework ect. Body needed a day with no exercise. Legs felt better after yesterday yoga which consisted of lots of stretching. Just what I needed.
Well done Sue, glad you are feeling better after some rest.

SATURDAY

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120 Mins 🏃‍♀️

36 POINTS

120 Mins @ Easy Pace (RPE: 3)

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
Will have a recovery day Sunday as ran Saturday
Well done Sue. I’ve switched them round on the dashboard just so it’s correct. Only takes a few seconds for me to do that. Well done on your long run today and enjoy your day off.

SUNDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TR 50%
Did this run on Saturday. Found it hard today. Body was tired but completed the 2 hrs. Had to walk do of the hill at the top of stonestile lane
I was saying to Michelle that I lived at the top of Stonestile Lane for 18 months and during lockdown and never once ran up it. It’s way too hilly and quite dangerous to be honest on some of those corners. I’m not surprised some walking was required. Nice to tick this off early though and have a bit more time Sunday.